WOD - Mon, Jun 19Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation2 sets::30 PVC good mornings:30 PVC overhead lunges:30 PVC pass throughs:30 glute bridges:30 jump rope– Rest :10-:15 between movements.1…
coachJune 18, 2023
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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WOD - Sun, Jun 18Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationEMOM 6:Odd minutes | inchworm + push-upEven minutes | hollow rocksSPECIFIC WARMUP DOUBLE-UNDER PROGRESSION :20 at each progression step…
coachJune 17, 2023
WOD - Sat, Jun 17Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation Coaches Choice061723 WODFor time800m run30 Thrusters 55/75 35/5530 Box jumps 20/24 12/20800m run30 Front squats20 Box jump800m run30…
coachJune 16, 2023
WOD - Fri, Jun 16Warm Up//HEAVY LIFT DAY//3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activationshoulders thoracic spine, hips1 set:10 alternating spiderman stretches5 wall therapy squats10 PVC pass throughs5 wall therapy squats10…
coachJune 15, 2023
WOD - Thu, Jun 15Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationFront rack. thoracic spine, hips 1 set:25 ft down and back:– Bear crawl (down)– Samson lunges (back)– Spiderman twist…
coachJune 14, 2023
WOD - Wed, Jun 14Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:100-m jog25ft gate hip open steps:30 banded shoulder stretch/arm:30 banded leg stretch/arm1 set:100-m run (moderate pace)10 PVC OHS10…
coachJune 13, 2023
WOD - Tue, Jun 13Warm Up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationLINE-DRILL 50 ft of each:JogSkipping high kneesLateral shuffleToy soldiersSamson lunges (10, then jog)Crawling spiderman lunges (10, then jog)Bear crawlBunny…
coachJune 12, 2023
WOD - Mon, Jun 12Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body Activation1 set:10 leg swings/leg10 lateral leg swings/leg5 air squats5 sumo stance squats5 narrow stance squats5 air squats1 set:10 arm swings…
coachJune 11, 2023